Deadlift
10/8/6/4/6/8/10
3 rounds
20 box step overs with med ball
20 wall ball walking lunge
20 wall ball sit ups
Deadlift
10/8/6/4/6/8/10
3 rounds
20 box step overs with med ball
20 wall ball walking lunge
20 wall ball sit ups
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
A Kilo website. All rights reserved.